CrossFit On Track – CrossFit

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Metcon (AMRAP – Reps)

Skill: Pull Ups

6-10 min to develop pull up skill

– priority: getting your chest to the bar

– secondary priority: cycling that C2B movement

Pick one depending on skill:

A) 10 min AMRAP (scaled)

4 Strict C2B Pull Ups

8 Strict Toes to Bar

12 Ring Rows

16 Hollow Rocks

B) Repeat Explosives (Rx)

10-15 sec AMRAP EMOM x 7-10 rounds

use your most efficient C2B movement

C) 10 min AMRAP (RX+)

+3 C2B, unbroken

+3 Burpees

– once you break, go -3 until you get back down to zero, and then go back up by +3

Power Clean (2 Reps EMOM x 7; building, THEN heavy single)

make your attempt at the heavy single in 5 attempts, resting as much as needed between sets. Belt up, make small jumps at your top end

Metcon (Weight)

Clean Pull

– 4 x 3; heavy – record weight

https://www.youtube.com/watch?v=3jO3N3Rlup0

https://www.youtube.com/watch?v=eKx7O60U11w

https://www.youtube.com/watch?v=8iEx7N78iK8

Clean Pull w/ Slow Eccentric

– 5 x 4; as heavy as form will allow, but this will be a TON lighter

https://www.youtube.com/watch?v=LprDUoDUN8c

Metcon (No Measure)

10 min AMRAP

1 min Front Rack Hold (HEAVY)

1 min Tall Box Jumps, step-down, easy pace